|
|
Post by TimAckley on Jan 21, 2008 13:24:18 GMT -5
In a few months I will be back on that 112 mile bike route.. Trying to really get a good plan of attack for the 112 miles this time...
I currently ride around a 6:30-6:45 for the 112 miles... I usually hit the wall around 70-75 miles for a little while with aches and pains and mental break down, but I take into consideration thats just part of the race...
This year I am looking to improve my race time and figure on the bike and run is where most of my improvements will come from... Unless we get to wear Zommers for the swim...
Was wondering how others attacked the bike course...
Do you ride the first 56 slower than you would for a half and pick up the pace for the second half... or ride the first 75 at a certain pace and then hammer out the last 30 so miles a a stronger pace... Do you progressively pick the pace up durning the entire ride..
|
|
|
|
Post by MattCollister on Jan 21, 2008 13:54:22 GMT -5
Tim,
How many long rides (100+ miles or 6+ hours) do you do in preparation?
|
|
|
|
Post by jodi on Jan 21, 2008 14:05:50 GMT -5
For my IM I rode the first 1/2 way slow and then gave myself freedom for the second. I got progressively faster with every leg of the race. And negative split the marathon. Worked really well for me. It was really painful to get passed by the entire field in the first 2 hours of the bike, but I got a bunch of them back in the last 2.
Overall pace was much slower than my 1/2 IM pace. I feel like I can race a half, but was much more conservative with the full.
I think I did 5-6 100+ rides in prep, but only one over-distance ride of 125 miles.
Jodi
|
|
|
|
Post by TimAckley on Jan 21, 2008 14:51:32 GMT -5
Matt,
I do one over 100... The rest are 75 - 90 for a long ride... So, I guess I need to schedule some more longer rides...
|
|
|
|
Post by Nathan on Jan 21, 2008 15:59:33 GMT -5
For IMFL I maintained a steady pace for the first 5 hours - relatively uneventful. Then a lot of hot tri-chicks that passed me in the first hour started coming back to me in the last hour and I chose to sit up and ride with them the rest of the course. Let's just say that I am easily distracted. I bet I did not average 15mph the last hour until I got to within about 5 miles to go and I realized that I might break 6 hours so I left the girls and hammered it home at about 24 mph. But I was distracted too long and just missed the 6 hour mark.
Oh yeah - I usually do 2 or 3 100 mile rides as part of my prep for the iron distance (after each ride I do about a 4 mile run). And my long rides were usually with Rob Reddy and / or George Vale.
|
|
|
|
Post by MattCollister on Jan 21, 2008 17:26:07 GMT -5
Matt, I do one over 100... The rest are 75 - 90 for a long ride... So, I guess I need to schedule some more longer rides... Well, that's my thinking. I think that 6+ hour ride has to become more or less a walk (or ride) in the park, as they say. Yes, you have to pace wisely. But knowing your overall fitness, if you're feeling burned out both mentally and physically after 75 miles in 4-4.5 hours, I think you just need to put in more long slow rides. It's one thing to suffer during the marathon, but you don't want to suffer on the bike ride. |
|
|
|
Post by TimAckley on Jan 21, 2008 17:29:32 GMT -5
George,
I hope the winds are not like last year... Thats what really did me in last year at this race, it was like spinning a high cadence for 56 miles... or I was just unprepared for the bike all together...
and the run course is not as flat as they say it is... There is one nice climb at about mile 2, right after the 2nd aid station, Curry Road is all climb.... Other than that, just the over passes that go over Tempe Town Lake are the only other major hills...
Question to anyone??? Does it matter if you do you 100 mile rides all in one shot or break it up in two rides in one day? Do you achieve the same benefit
|
|
bprack
Olympic Member
"I'm kinda crazy!"
Posts: 82
|
Post by bprack on Jan 21, 2008 18:06:10 GMT -5
Tim,
I'll answer the last one 1st.. Some say that you still benefit from breaking long workouts up. I can't attest to this, but I have another option for you..Ride a Mountain bike. I'd say you could cut at least 25 miles out of your 100 mile ride and still get a comparable workout.
The 1st one is the unforseen that we must all deal with. How to attack an IM bike course especially with winds in excess of 25mph. Of course I am no expert at this race since IMAZ 2007 was my 1st, but I believe a 3 loop course is very advantagous to us all. Heres how I raced last year. 1st lap conservative, but still aggressive enough to be a low to mid zone 3, 2nd lap was the fastest, 3rd lap (1st half hard zone 4 effort, 2nd half conservative high cadence to save legs and battle through the wind). The biggest key is to stay within your limits and don't blow a gasket especially not early.
Tim/George: Hope the training is going well. This frigid air is a killer for the long outdoor training.
Bryan
|
|
|
|
Post by Charlie on Jan 21, 2008 18:38:07 GMT -5
For me the value of a 100 century is in the mental prep. It really helped me during IM.
The back to back 50s were more physically based and allowed me to increase the intensity.
|
|
|
|
Post by TimAckley on Jan 21, 2008 21:12:49 GMT -5
Wow, this is all good advice.. I guess it comes down to... I just need to work harder.... spend more time on bike...
and the caffeine, I shall try that.. down a red bull... never had one..
Bryan.. TY for how you rode the ride last year.... Thats very helpfull.. Hope all is good...
George.. I guess not much of a hill then.. last year it looked like Mount Suribachi on that third lap...
|
|
bprack
Olympic Member
"I'm kinda crazy!"
Posts: 82
|
Post by bprack on Jan 21, 2008 22:39:36 GMT -5
Tim,
Red Bull is a very good special needs item..hint hint ( don't forget the rolaids!). Its all about the work!! Charlie has the idea..mental preperation is the biggest factor for success. The more you suffer during your training rides, the better prepared you are to deal with the kind of pain you hit at mile 75,100,120,130..etc Im not telling you anything new though.
George,
My plan for this year is similar but a little different. I'll probably add a little more effort to the front and back end of the bike course. I'd say lap 2 is the most important lap of the bike. That is if I don't get knocked out by a wind storm.....
|
|
|
|
Post by TimAckley on Jan 22, 2008 15:42:32 GMT -5
Bryan,
Someone else mentioned Rolaids in another post on the forum... Could you explain in a brief statement PLEASE.. if you have some time.. the purpose of Rolaids unless there is no other explantion then to help with GI issues... TY... Very curious if there is any other reason...
|
|
bprack
Olympic Member
"I'm kinda crazy!"
Posts: 82
|
Post by bprack on Jan 23, 2008 23:44:30 GMT -5
Tim,
The main reason would be from acid indegestion. Say you chug a Red Bull at mile 56 or sip on some cola at run mile 13 then maybe eat an organge. You have just mixed quite a few different acids together that may not sit right in you stomach with all the other nutrition you took in, salt tabs, gels,bars, bananas..etc you get the picture. This is not an item I put in special needs, rather a bento or fuel belt item. A little roll goes a long way. I am not assuming you eat all of the provided nutrition, but it is a long freakin day and anything can happen.
Hope that helps
Bryan
|
|
